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Brer, S, Fairweather, SJ

Whole Grains Quinoa, oats, and brown rice will keep your energy levels and digestion running like a well-greased engine

They draw water into the bowel, softening stools and increasing frequency Bulk-forming laxatives (ispaghula husk, methylcellulose) work similarly to dietary fibre and are generally suitable for long-term use, but should be avoided if you have severe bloating or suspected impaction Stimulant laxatives (senna, bisacodyl) should be reserved for short-term use when other measures fail Rectal treatments (glycerol suppositories, small-volume enemas) can provide rapid relief for occasional constipation Establishing a regular toilet routine can be beneficial

Vitamin C : Works alongside glutathione to boost its brightening effects and protect the skin from environmental damage